Health & Wellness: Nutrition tips for people who hate vegetables - Lose Weight


Friday, July 21, 2017

Health & Wellness: Nutrition tips for people who hate vegetables

Vegetables are an essential part of a healthy diet. Even if you don’t like a lot of vegetables, chances are there are a couple you do enjoy. Find ways to include those more in your eating plans.
 Wellness: Nutrition tips for people who hate vegetables

Vegetables are an essential part of a healthy diet.

“A diet rich in vegetables and fruits can lower blood pressure, reduce risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect on blood sugar, which can help keep appetite in check,” said the experts at Harvard School of Public Health.

But if you are one of those people who can spot a trace of carrot in a bowl of chip dip better than Dr. Temperance Brennan can find DNA samples at a crime scene, adopting a truly healthy and nutritious diet can be a challenge. Fortunately, there are easy tips to improve eating habits, even when you hate vegetables.

1. Get an oil change.

Switching to olive oil for your cooking brings a host of nutrition to your meals. Studies show the phytonutrient in olive oil, oleocanthal, mimics the effect of ibuprofen in reducing inflammation. It also lowers cholesterol and blood pressure, helps the body absorb calcium better, which helps prevent osteoporosis, helps reduce levels of obesity, and it is rich in antioxidants.

2. Hide vegetables in main dishes.

For the picky eater, hiding vegetables in clever places is a good place to start when introducing healthier eating.

“I get a lot of questions about hiding vegetables in food,” said nutrition blogger Amy Roskelley. “My opinion is, as long as you are also serving vegetables with the meal, it’s OK to ‘increase the nutritional value’ of a dish by adding vegetables to it.”

Try adding shredded zucchini to hamburger meat or kale to guacamole.

3. Find your gateway vegetable.

While your loved one may say he doesn’t like vegetables, that doesn’t mean he hates ALL vegetables. “Before each bite, clear your mind,” said fitness expert Steve Kamb. “Stop going into each veggie encounter expecting to hate it. You never know when things change.”

Different vegetables offer different nutrients, so experiment with a variety of types to see if you can find a love connection.

4. Learn to love soup.

 Wellness: Nutrition tips for people who hate vegetables

Depending on the type of soup, sitting down to a bowl of Minestrone can be a healthy benefit to your diet.

“Many Americans don’t get the recommended amount of vegetables,” said Jessica Bruso. “Adding soup to your diet can help you increase your vegetable intake, especially if you choose a vegetarian soup, such as gazpacho, a tomato-based soup that is served cold.”

By avoiding cream-based soups, and instead sticking with broth-based, you may have found an easy and delicious way to loving vegetables.

5. Change your plate.

Today’s nutrition standards suggest we put down the pyramid and pick up the plate, instead.

“The two easiest ways to adopt nutritional eating and get quick results is to cut out sugar, and cut out processed foods,” said nutrition expert Emily Woll.

A great way to do that is to fill your plate based on current nutritional guidelines.

“Try to make your plate one-quarter complex carbs, one-quarter protein, and one-half veggies, if you can,” suggested Shannon Rosenberg.

Nutritionist Danielle Omar, MS, RD, agreed.

“You should eat at least three meals every day and each should be balanced with enough complex carbs (quinoa, brown rice, or whole wheat pasta), protein and veggies.”

Omar said that veggies and complex carbs are great because they include a lot of fiber, which slows the release of sugar into our bloodstream. Controlling your blood sugar levels helps you decrease your cravings.

read also : Diet and Nutrition Tips for Women - healthy living

As you make a commitment to eat a more nutritious diet, make sure vegetables are a big part of the change. A diet rich in fruits and vegetables, grains and lean proteins is a proven recipe for reducing the risk of diseases like high blood pressure, obesity, heart disease, cognitive impairment and diabetes. When you eat right, (including your vegetables) good health is always on the menu.